Saturday

Strength
Every 2 mins Climbing (Aim is to find 2 rep max for each lift)
5 x 2 Strict Press
3 x 2 Push press
2 x 2 Push jerk
Battle of Britain Qualifier 2
 
Friday
Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
WOD
WORKOUT 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
50kg Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
30kg Push press, 12 reps
9 Toes-to-bar
 
Thursday
12 mins to establish new 1 rm Deadlift
WOD
Teams of 3 complete the following for time:
200 Front Squats
200 Kipping HSPU
200 Box Jumps
200 Wall Balls
Rx 40/25kg
RX+ 60/35kg
Wednesday
Warm up:
 
HS Hold VS Bar hang
 
Skills and strength
Muscle ups or Strict pull ups
WOD:
16 mins of Tabata:
Chest to bar pull ups
Toes to Bar
Double unders
HSPU

 
Tuesday
Over head Sqauts
12 mins to establish new 1RM
 
Snatch Warm up.
Emotm x 9
This is a skills warm up for the wod
3 x 3 Halting snatch High pull (Pause 1 inch off floor & at knee & at hips)
3 x 3 Muscle snatch climbing:
Punching straight up against the bar and finishing in a tight, aggressive overhead position
3 x 3 Power Snatch climbing
A. AMRAP 5:
12-9-6-3
Snatch
Chest to bar pull ups
3 min rest
B. ARMAP 5:
12-9-6-3
Snatch
Chest to bar pull ups
 
RX 40/25kg
RX+ 50/35kg
 
Monday
Front squat
12 mins to establish new 1 rm
WOD 12 minute Amrap
3 Clean
6 Press ups
12 Box Step ups
Rx 50/25kg
RX+ 60/35kg
HSPU
 
Finisher after wod: 
10 Muscle ups
Or
25 Ring dips